A new study has revealed that a longer daily walk is better for your heart than several short strolls. Researchers found that walking continuously for at least 15 minutes a day — around 1,500 uninterrupted steps — gives your heart a stronger workout and reduces the risk of cardiovascular disease, especially for those who don’t exercise regularly.
The Science Behind the Study
According to research published in the Annals of Internal Medicine, people who walked in longer stretches had better heart health than those who walked the same number of steps but in shorter bursts.
The study tracked 33,560 adults aged 40–79 in the UK for over eight years, using step counters to measure walking habits.
Many people aim for 10,000 steps a day, but that number came from a Japanese pedometer advertisement – not science. Still, experts agree more steps are generally better for your health.
The study looked at 33,560 adults aged 40–79 in the UK who walked fewer than 8,000 steps a day.
Participants were divided into four groups based on the duration of their continuous walks:
- Less than 5 minutes (43%)
- 5 to 10 minutes (33.5%)
- 10 to 15 minutes (15.5%)
- 15 minutes or more (8%)
The results were clear — those who walked continuously for 15 minutes or more saw a significant drop in the risk of heart disease and premature death.
Why Longer Walks Matter More
Experts from the University of Sydney and Universidad Europea in Spain noted that how you walk is just as important as how much you walk. Continuous walking improves circulation, strengthens the heart muscle, and boosts endurance.
Professor Emmanuel Stamatakis, co-lead researcher, said:
“We tend to place all the emphasis on the total number of steps but overlook walking patterns. Even people who are physically inactive can improve heart health by walking continuously for at least 10–15 minutes a day.”
What About the 10,000 Steps Myth?
For years, people have aimed for 10,000 steps a day, but experts say that number originated from a Japanese pedometer ad — not scientific evidence.
The new findings highlight that walking smarter is more effective than simply walking more.
In other words, it’s not about counting every step, but making each walk meaningful by maintaining a steady rhythm and longer duration.
Health Experts Weigh In
Emily McGrath, Senior Cardiac Nurse at the British Heart Foundation, said that consistent exercise helps manage heart conditions and boosts overall wellbeing.
“It may be difficult to start, but every small improvement adds up. Even 15 minutes of brisk walking daily can keep your heart strong,” she said.
The NHS also recommends 150 minutes of moderate exercise per week, such as brisk walking, ideally spread out over several days.
For older adults, staying active — even through light movement — can help maintain flexibility, prevent stiffness, and promote longevity.
How to Stay Safe While Walking
If you’re planning to walk outdoors, especially in low-light conditions, follow these simple safety tips:
- Wear reflective clothing or carry a flashlight/headlamp to stay visible.
- Stick to designated walking paths or lanes where traffic expects pedestrians.
- Stay alert, avoid distractions, and be mindful of your surroundings.
- Always cross roads at marked crossings and make eye contact with drivers before stepping forward.
Small safety habits make your daily walk safer and more enjoyable, ensuring consistency without interruptions.
Making Walking a Lifestyle Habit
Health and lifestyle experts recommend turning walking into a daily ritual rather than a chore. Try:
- Setting a specific 15–20 minute slot in your schedule for an uninterrupted walk.
- Using walking meetings or post-meal walks to reach your goals.
- Tracking progress using apps like Google Fit or Apple Health.
- Combining walking with mindfulness or light music for mental relaxation.
Walking isn’t just about physical fitness — it helps reduce stress, improve mood, and enhance sleep quality.
The message is simple: one longer daily walk is better for your heart than many short strolls. Even if you don’t reach 10,000 steps, make sure your walk lasts at least 15 minutes without interruption. Your heart — and your overall health — will thank you.
